HOW TO GET 6 PACK ABS SERIES PART 1 | FLOOR
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- čas přidán 27. 05. 2024
- HOW TO GET 6 PACK ABS SERIES is a four-part Ab Shredding Program. Learn how to train your abs with the First video of this series using all floor exercises that are low impact and a perfect place to start no matter what fitness level. Start training to get your 6 pack abs today by following this 4-week program.
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The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease.
And it's all IN HERE
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1. Plank knees to elbow 2:32 (15 each side)
2. Lying leg raises 3:46 (20 reps)
3. Side Plank Up & Down 4:40 (15 each side)
4. Star crunches 5:57 (10 each side)
5. Side Plank reach throughs 6:43 (15 each)
6. Crucifix 8:26 (20 times)
7. Chair sit ups 9:12 (12 each)
4 sets of 1-7
9/21/19
Thank you 😊
Stev 4 sets* after the set he did with us he said 3 more time s
LOL
he said 10 each for star crunches
Started around 6 months ago at 265 lbs, currently ar 203 thanks to Chris and THENX, now starting this series! LETS GOOO!!!!
let's goo!! 🔥 keep it up
How are you doing? cheers.
@@SpeeDyLoOkISI currently at 195 lbs, im able to do this full workout now, the only thing my nutrition sucks due to change of work shift but still at it!
You can do this! I’m so proud of you😁
@@miguelenriquez9632 bro can you tell me how much you workout? 5 days per week? 7? time? rutines?
After 1st round: Oh shit here we go again..
Lol
I made 2 then form fell apart .but WE SHALL GET UP TO SPEED!!!
I did all 4
No need to rush try to understand your body first 😉 if it understand what you trying to do , it will make things easy BV
Dan Cassidy did you?
It's painful but when your done it feels great.
Fire it’s like a drug
Can relate
@@angelmonroy9644 im addicted
the no equipment workouts are my favorite. you don’t need much to get in absolutely fine shape 👌
just dedication, determination and self discipline.
agreed bro!!
Preach
All things I don't have
@@jpdanny8844 🤣🤣
Thats true
So I've binged watched these workout videos. Created a playlist of my favorite and most challenging for me. So 5 to 6 days a week I do 3 to 4 of these. Upgraded my nutrition. And at the end of these 2 months?
I HAVE A SIX PACK BABY !!!!
This needs more likes...cause it helps you believe that you can do it...well atleast me
Wait, its ok to work abs for 5 to 6 days? I've done a bit of research and I'm getting mixed reviews so I've stuck to once a week and how do you do abs after leg day, I can't even lift my legs for leg raises or even get up from the floor, please help me confirm :(
@@Leo-im6vv Bruce Lee worked his abs every single day
@@Leo-im6vv I dont think he's hittin core 5-6 days a week. He said his favourite workout videos, and with this channel, could be hitting anything lol. You can hit core everyday depending on where you're at. I'd hit core every other day
@@FlappyDragon98 thanks, after the first week, hitting core was a bit more difficult. I'm not getting that sore feeling like I've done enough, legs are the only thing I feel like I'm getting done right.
Nearly passed out when he said you wanna do this 3 more times
The Truth SJM Ik same. 😂
You dont have to do them back to back
Neelzen oh I done this 4 times a day for nearly 2 weeks for nothing
@@itiswhatitisitiswhatitis5558 whats your diet like?
Neelzen I say it’s a healthy one, I’m not really into chocolates nor sweets. I eat healthy food like fruit as a snack not like crisps or anything else high calories. I eat a lot of protein etc. So I guess it’s a good one and that’s just normal for me tbh.
Me after doing this workout once:
*where is my damn six pack*
Polar Panda 🤣🤣🤣🤣
Under your skin
Polar Panda, SAME!!!!
Floor Routine
20 second rest between exercises
plank
knees to elbow
15x each side
lying leg raises
20x
Side plank up and down
15x each side
Star Crunches
10x each side
Side Plank reach throughs
15x each side
Crucifix
20x
Chair Sit ups
12x each side
repeat x2-3 rounds
repeat workout x2-3 times more for the week
Irfaan Khan
@Rurcts XBL always dude
2-3 rounds an 3 Times the Week is this enough or?
DasBöse LauertÜberall Your muscles need approximately 48 hours to recover after an intense workout. You can work out muscle groups in meantime.
I do these workouts on alternate days. (Mon, Wed, Fri, Sun, Tues, Thurs, Sat)
These videos are seriously helping me keep in shape and helping me achieve my goals as a soccer player, as well as the nutrition videos. Big ups bro!
goals as a football player, stop calling things in a wrong way
@@iancho9587 In America it can be a little confusing. Football in America is like Rugby. In Europe it's called Football and in America it's called Soccer.
It was originally called football. American people just need to speak proper english and stop changing word off the English language
@@rectumbreaker9173 I agree with you there... Lol and I am an American
Jesse Jackson Ronaldo and Chris my two biggest role models that have changed my life within a year
2:29 here's your replay button
Image if this video was bout dirty stuff 😝😏
Jhon Rivera thanks 😄
Thanks so much
thank you
Thanks you my man
Trying to get in shape to join the Marine Corps but it’s not easy doing so with a hardwood floor and with no exercising equipment. These videos are really helping me and I’m glad that you personally go through these exercises to help demonstrate. Thank you
Dang bro if you keep going, maybe you'll stop being tonight's biggest loser.
You got this bro
Run, period . I was a Marine , trust me . Lose weight and run and you will do great !
@@Jorge_R762 its ur goal being stupid, isnt it?
Gotta say dude, you are the FIRST fitness youtuber that really motivated me to maintain my body with home workouts without equipment and give all the right tips. Maybe even I can achieve the super human strength someday. Keep it going man, I really, really appreciate you!
I’ve just made it my goal to do a whole Abb workout everyday for a month. Wish me luck!
I'm no expert but i think you need rest-days in between workout-days
Valkiria I would say that abs are an exception since they’re so resilient. Abs quite literally work everyday even when you’re just laying.
So Christian, does that mean that I should every day or not?
(I’m 14 btw if that makes any difference)
Hatstyle Da man You should listen to your body, if you wake up super sore one day, maybe train them slightly or none at all. But from my experience, I only got sore for the first 1-2 weeks, after that, It became much harder to actually feel sore.
I can tell this workout builds strength. When I first started this workout, I couldn’t do the crucifix. I tried this workout again after the last series and I can do all 20 now
Hey, I want to do his workouts too for belly fat but I catch myself being weak and taking a lot of breaks. Your comment motivates me. Does it really get better even if I take so many breaks ? I mean is improvement still possible with so many breaks ? I always get frustrated and almost give up
@@sheeshama1584 Yes, even if you find yourself taking consistent breaks you will still improve. If you have to take breaks that just means you are working your body hard and will start to gain muscles and endurance
Sheesha Ma It’s okay to take breaks but what I recommend instead of taking breaks, is to slow down your movement but work during the entire time period. You might only be able to do half of what he does in that time, but you’re training your body to get used to that time under tension and slowing down your moments gives you extra time to concentrate on form. It’s like long distance running. Instead of stopping and walking , slow down and keep going so that your body builds up that endurance
@solrac836 try to slow down with min reps. so instead of 15 reps make 10rep. and regulate your breathing
solrac836 Don’t eat breakfast then workout do it the other way around. I’m 220 lbs and have been taking breaks I’m doing just fine. Finished 3 sets of this workout. 💪🏼 you got this !!!
I'll be posting my progress...
Starting:183 lbs
Deadline:August 20th
💪🏽
Lets go, just 10 days more to go, you got this
I guess you abandoned this workout😂
@@Fraouless officiall:
Old weight:183
New weight:162
With this and a little bit of cardio i have lost a body fat percentage of 5-10% and i feel great thanks thenx for helping me fit in medium now..
Balli5tic_I4n so? Its sep 11, dude
Man I love Chris and his content he’s the reason why I went from 113 pounds to 145 pounds muscle and perfect form and physique thank Chris and thenx
U have before and after pics?
That’s awesome to hear dude
@@mosquitoboi5336 😂😂😂🤙
Terrible.
@@gimmejimmy655 Wlww0sosls
Next series about chest pls...when abs are finished
JJE yes! My lower core is decent my my chest looks meh
Upper body is trash
@@montywilson4062 Man, just do push ups, 300 push ups every day, without rest day. Do it for 60 days, and look what happen :D
StY - Kun holy shi* 300 every day!!?? Any tips I can barley do 20 far out after 60 days will you see a big change If you do 300 a day????
StY - Kun that's just useless especially for beginners..... quality of quantity bruh
Make every rep *COUNT*
I love your videos Chris. They keep me pushing through even on the days I feel weak and can't even plank for a minute. Praise the Lord. Thank you again Chris Heria.
Chris is literally the only fitness youtuber thats helped me out in life and actually keep a routine going!!! Thank you Chris, i really mean it
yoooo Chris! you are my main source of workout videos. I've always been underweight and that small kid who everyone picked on until I started watching your videos. you've helped me get the body i have and have always wanted. you've taught me to never give up and that is much appreciated. I'm only 16 so I have a ways to go but I'm happy with how far I've come and its al thanks to you
Always providing us with the best possible stuff, thumb 👍 up CHRIS 👍👍👍👍👍
Plank knees to elbow (15x each)
Lying leg raises (20x)
Side plank up & down (15x each)
Star crunches (10x each)
Side plank reach throughs (15x each)
Crucifix (20x)
Chair sit-ups (12x each)
hero
Was 77 kg (obese) when I was a kid 13 years old. Found this channel and have been doing these workouts these 6 months of quarantine! My weight is now 52 kg which is a healthy BMI for my height. Yeah I'm really short and they made fun of me being short and fat in my elementary. But now I'm really excited for them to show how proud I am of my body after the pandemic is over! Thanks Cris!
Bro u are the only genuine guy on CZcams
Your exercises has always helped me
🙏🏽🙏🏽 I appreciate ya!
@@OFFICIALTHENXSTUDIOS
Thanks for replying
🔥 🔥
Another video to finish out my weekend in a positive light. Awesome bro!
Chris: So we’re gonna do this 3 more times
Me: Say sike right now
At 55 years young I have just done week 1 and looking forward - I think - to week 2 - Chris certainly makes good programs for all ages and in this lock down era these home workouts are perfect.
Abs challenge accepted. Always rad music and best vibe, flow abs work out. Can watch u all day, but have train abs early morning. Rad mad love for being all that you are!
Slowly I am adding more of Ur workouts and I try to do as much as I can in 1hr & 15 minutes. 3 miles elliptical 30 min, 500 jump rope 15 minutes and ur work out for 30 minutes. M-f is all time I have from 4:30 am - 5 : 45 am. At 51 yrs & diabetic, I am at the top of my game. Love ur videos, thanks Chris.
You're a madlad, I barely finished one set. Thanks for the workout and tips, you are truly an inspiration.
Chris you are the best honestly ,Blessings
Chris and thenx are living legends! Long live brother!
Omg man, one day i will go to your city and have a trainning with you even if i need to pay.. Thanks a lot for all the knowledge you have been giving to us for free for all those years.. i always followed your work. I go to the gym I dont do calisthenics but even tho your videos helped me alot. This is QUALITY content. Thanks a lot for all those effort and free stuff. Apreciate it man.
Hey Chris,it's always a pleasure watching you! This workout is hard but very efficient...thank you very much!!!
I'm 43 now and weigh 60 kg with a beer belly, started to follow all of Chris's workouts for the beginner. This abs workout was impossible for me to complete even the reps, forget about completing one round. Today almost 3 months later, I can do this abs workout for 5 rounds with complete reps and in form. My beer belly had shrunk and could see the definition of my abs. Thanks, Chris.
So you're telling me that not only are you killing the workout, buuutttt you're the producing the music for the video too?
Leonnard Davis It’s maybe not him only but yes, it says “hería music” in the song.
Yeah, he does the music. He's done a vlog on it on his other channel.
I love these type of videos because it feels like your not alone, you are there going through it with us through the internet. Can you make a series like this on training for the entire back area? Thank you for being there for us, it really shows you’re dedicated to everyone else’s health and fitness.
2:35 Plank bacak çekme
3:45 Lying Leg Raises
4:45 Side Plank
6:50 Side Plank Kol Çevirme
8:22 Crucufix
star cruches
The best teacher in the world!
Getting back into it cheers Chris
Man I just love this guy.
Enjoying the series 🔥🔥🔥.
I have been looking for more abs workout videos to follow and stumbled upon this one today:) So exited there’s going to be a whole series on just abs!!
Awesome Workout bro! Amazing you do these weekly abs workout. I'm having a challenging time to keep up with you but I'm loving every second trying to do so!
Some days I just really don’t feel like working out but I just come here and watch a video or 2 and it whips me into shape👍
You r just amazing, bro. Respect!
You know sir Chris Heria . My mother in law, 73 years old can do some of plank exercises that you are performing.. She like your all video's exercise..
Homosexuales
Me and my wife do these exercises together and love it. This is the only workout that makes me break a sweat
Thank you for making these type of videos keep up the good work!!💪🏽👍🏽👍🏽
Dude, i started doing this like 4 days ago, i added jumping rope and some of your other exercises and I made a list that i repeat every Day! After just 4 days my abs started showing and started to increase strengh. Also with you i am always motivated. It hurts a lot, but at the end it feels great.
4:40 Side plank up and down 15x each side
5:45 Star Crunches 10x each side
6:35 Side Plank reach throughs 15x each side
8:22 Crucifix 20x
Thank you for sharing your ab workout Thenx!
I have lost a great 7.5 kg over the 1 month period I started following your video. Now I'm on a healthy bmi level. Thx thenx
Best fitness trainer i hve ever found on you tube
I do this workout before I go to bed. Kaley. thank you chris.
I'm 6'3" I was about 50 kilos 4 months ago( about 110 pounds) ever since I followed this channel I gained 10 kilos (20 pounds) and I can do around 25 pushups which may not seem like a lot but it is a lot better than 0.5. I'm truly indebted to this channel, Thank you for these vids.
So so much underweight brah!!!!
@@elohriimodoyio2402 ikr
M only 5.8 weighing 60 kg I need more kilos too...... Lts get it done brah!!!!
@@elohriimodoyio2402 I'm with u bro, I'm trying so hard and I am steadily gaining weight
Cool dude!! Lts keep in touch n keep on progressing.
awesome work out dude . thank you
Thanks you for the training
Gonna do this all week.. thanks for the video
I enjoy your video exercices really effective. Get it done my man
Thanks chris, these exercises have helped me out, keep up the good work, u rock.
Hello, I have been finishing my routines for several days with your 6 packs, excellent I love them
Hey Chris would love to a whole series on just weighted Ab exercises.
So grab some weights and use it with these exercises.
Suscribed!!!!!!!!! Pure quality videos and pretty straight forward
I started training from the third part of this program and did not know that there were three of them. In four weeks my ABS increased significantly in size, but not so strongly pronounced. Now I will start with the first part of four rounds.
For the last 5 months I’ve been doing his abs and chest workouts. I weighed 150 when I started and now I Weight 170 with the right nutrition, mindset, and dedication you can achieve your goals! Apply yourself! Put you mind to the test and stay fix 💪🏼
Man! 1 request.. all the videos of this series should be equipment less ...so That we can follow along..👍👍🙏🙏🙏🙏🙏
I’m only 13 but I love so I can’t really ask my parents to change everything I eat but this still helps my strength a lot thx Chris!
Same
Love your music too chris!
These videos are honestly motivating me to do home workouts, I rarely subscribe on youtube but I’m deff subscribing to your channel. Thank you for the motivation 🙏🏼
🙏🏽🔥
I went from doing only 2 rounds to being able to do the complete 4 round workout in just a week! Thx Chris!
awesome!! keep it up🔥
I like your instrustion. Great ab workout! I have say though, that I think that not talking about flexing the mid to lower back rather than the hips. Really distinguishing spinal flexsion from hip flexion is key to reducing injuries and producing gains. Also, with the planks some ppl claspe at the shoulder or stick their elbows way in/out and compromise/injure their shoulders. You demonstrated everything really well but a lot of ppl don't realize what part of the skeleton they are flexing to strengthen their ads or how to hold their shoulders. Thank you
Thank you so much ive been doing these exercises daily and im starting to see my six pack coming i am now a proud subscriber now. :)
Been doing this 4 times now (twice a week with 4 times each) def. Seeing some real result, the main thing is i become stronger, at first i was struggling a lot esp on the 3rd replay, now i am able to keep up with the video. Also a slight change on my body, my abs become a tiny bit more visible, tighter and better shape overall. Thank you chris, my plan is to move on the next part after one more of this video, wish me luck.
I think the next series would be about static positions for beginners ;d
I am going to do this workout :D I need it to do back lever in the future ( it will be my first static position )
Love your videos
Greetings from Vietnamese fans. You're the best Chris! You are one of my role model for work out. Keep it up!!
honored!
Started an year ago,
Wasn't even able to do even a single pull up and now repping out those pull ups.
Now, I am strong enough to start doing some serious calisthenic moves.
Your workouts are always awsome 💪💪💪
Love this series like approach. Great video Chris. Stopped watching for a while but I can say I’m back on thenx 🔥
Most effective workout ever🤩🤩
You make exercising seem so easy! Thanks Chris! 😉
i did this 3 times and couldn't go on for a 4th got in the shower and fell asleep for like 10 mins because i was so tired i am out of shape and you help be get back into it thank you for everything you do
This guy reminds me of Leon Kennedy from resident evil 4
Juan Z88 that’s so funny!!
Leeeeeoooooonnn
Crypto from apex......
Been doing this for a couple of Weeks and im Starting to See strong Results.Also watched your Other Abs Vids.Thank You so much🙏🏻 Greetings from Germany🙏🏻
Azyku Azy doing just the 1st workout of have u home to through the series
Going to follow this series tomorrow.
Thanks Chris! Been using your workout training for more than a month now (kind of took a few months break due to hand injury). Now i can finally do 4 sets in a row. Combine with intermittent fasting and low carb diet, i am hoping to get strong and lose body fat. Your channel is the biggest motivation for me! Thanks a million!!
don't give up!
Without the kitchen, this won’t be possible.
what's the music at the knees to elbow plank?
@Anonymous people do their stomachs in the kitchen(special diets etc.) and abs workouts are just extra to your stomach to look better lol (sorry for my english i'm not native but i hope you get what i mean)
Chris: Start the video 3 more times
Me: 🥵
Thankyou so much Chris for this one more amazing workout session
Love working out with you! Great videos.
I love my 6 packs soo much that I cover it with a layer of fat..for safety
Too much.
@@riofumi.pelkanz I'm sorry sir I'll be careful next time.....😊
I saw this one in another video
Init
Same old dialogue
When you finish the workout and he says “three more times” again 😫😂
Hell yeah keep them coming!, been doing your abdominal workouts everyday!
awesome!
Awesome series 👏👍.
I am using your workouts for a role in a film. I hate going to the gym so I feel this is the best way for me. I will let you know my progress.👍🏼 Thanks for these videos
How is the progres?
Still buffering
From my experience, it works really good. My abs wasn't bad, bcause I have been working out for over half of a year, but after only a month wit Thenx it improved reeeally a lot
god i love the music in your vids
You ´re the best, thanks for all
Chris hería I’m almost about to get my six pack thank you keep up the good work
Starting this January 11th 2021, let's see for how long I can keep this up.
Edit #1: 1 Week has passed, I couldn't exercise during the weekend, but it served as a rest, started strong this monday.
Edit #2: 2 Weeks into this, past Thursday and weekend couldn't train, but everything fine on the start of the week. My body is used to it by this point and since I've been doing it pretty lightly it's time to increase the intensity a bit.
Edit #3: Been doing something on and off for the last few months. Basically starting again on May 22nd 2021.
where r u lol we need to know what happened